Workout Description

This is a very unconventional, but highly effective muscle building system for those of you who prefer to train 5 days per week with great intensity. You will find no squats, bench press or deadlifts here. This workout is pieced together to show you what can be done without the big 3 lifts, and by using supersets.

Timed Exercises

You will begin each workout with a timed exercise. The point of a timed set is to do as many reps as possible within a 5 minute period of time. You may rest as often as you need to.

When you rest, rack or unload the weight and catch your breath. When you feel physically and mentally ready, start knocking out reps again, even if it's only a few.

Add weight to the following movements when you the goal number of reps in 5 minutes:

Hii . Are we suppose to do main set each time and then superset like I will perform incline chest and then 2 supersets.i will do it for three times because their are 3 sets and then again incline chest and another supersets

Kyle- a superset is when you do two exercises back to back with no rest in between. For example you will do your 1st set of goblet squats and immediately go into your 1st set of leg extensions. then you will take a rest period and then start the second set. the point of a superset is just another form of exhausting the muscle and activating as many muscle fibers as possible and is a very affective way of training anaerobic and aerobic muscle types.
Hakim- you will want to go as heavy as you can to complete the reps in the time period. if you are not able to complete the reps in that time period, try reducing the weight. if you reach the rep goal in the time period, make a note of it for next time and increase the weight next time.